Weightlifting

We are all aware of the many health benefits of physical exercise, but what about weightlifting? Is it dangerous as we get older?

          The American College of Sports Medicine is recommending that adults aged 50 and up include strength training as part of their exercise routine because it can help prevent osteoporosis, increase bone density and improve cognitive functions.

          As it builds balance and flexibility, regular exercise is linked to the prevention of aging-related diseases such as heart disease, diabetes, asthma, back pain, joint pain and cardiovascular disease. But while weightlifting (strength training) improves muscle strength thus lessening the risk of hip fractures, it has its own unique benefits in that it can prevent falls and make it easier to engage in daily activities as we age.

          A University of Vermont study found that after 12 weeks of weightlifting, a group of healthy seniors aged 65 to 79 were able to walk almost 40% farther. After just eight weeks of weightlifting, a group of seniors ages 87 to 96 improved their muscle strength by nearly 180%.

          If you have never engaged in strength training, you should make certain that you know how to go about it so you don’t end up injuring yourself. It is a good idea to start by seeking the advice of a professional to learn the correct techniques.